T Nation

Artur's Log. To Be Stronger and In Good Health


#1

Hi all,
I would like to start a log at t-nation.

I am 31 years old, weight approx 85 kg / 187 lbs and 173 cm / 5’8.
Unfortunately I had some difficulties in life, and now I a little bit overweight .

What’s more ? I am from Europe, I’ve got stressful job and try to be a better person, mentally and physically .

I’m doing a 6 weeks super-hero program and try to be on 5:2 diet, with quite low amounts of carbs.

I work out at morning, 6 am , on empty stomach.

More information day by day.


#2

today morning:

Chest 6 circuits:

bench press 1/2 - 5 x 100kg
bench press - 5 x 80kg
fast bench press - 3 x 60kg
kettlebell bench press - 10 x 16kg
push press 10 x

Deadlifts 5 circuits

Deadlift 5 x 125kg
Sumo 5x105kg
Kettlebell snatch 5x16kg
Kettlebell swing 10x16kg

summary:
quite intensive, veyr hot, today it was 34 Celsius degrees in my region.


#3

Hi,
Today i did some cycling, up hill and down hill. Quite hard ride, temperature still over 32 celcius degrees ( 90 fahrenheit). details in link below of STRAVA. I did also some photos.


#4

We’re about the same age, height and weight. In for progress!


#5

Hi MarkKO !
I’ve noticed the same, when I was reading your log ! Nevertheless I have a lot of work to do , to reach you fitness level and body shapre.
I will definitely follow your log.

Greetings from Europe


#6

You’ll get there, just be consistent. Poles are strong (I’m biased, half Polish)! Look at the strongmen.


#7

so f**kin hot … again approx 90 fahrenheit …

nevertheless training need to be done. So I did it.

In the morning 100 reps kettlebell 16 kg challenge, afternoon 6 weeks superhero push and squats.

kg after noon

push 6 circuits

  1. push press 5x 60 kg
  2. military press 5x 45 kg
  3. dynamic push press 3x 50 kg
  4. kettlebell press 10 x 16 kg
  5. pushups 10 x

squats 5 circuits (because it was very hot )

  1. half-squat 5 x 105 kg
  2. ATG 5 x 85 kg
  3. Snatch with kettle 3 x 16 kg
  4. squat with kettle 10 x 16
  5. jumps horizontal 10 x

I am done …
Very intensive, very hot, very everything …


#8

Hi,
Yesterday training was done.
Nothing really to add, maybe that it is still very hot in my region. The forecast shown that Should be better today, but it isn’t. I’m not get used to so freaking temperature… I love -10 celcius degrees instead of that ;-).

On wednesday I took some photos from Tour de Pologne:

Chest 6 circuits:

bench press 1/2 - 5 x 100kg
bench press - 5 x 80kg
fast bench press - 3 x 60kg
kettlebell bench press - 10 x 16kg
push press 10 x

Deadlifts 5 circuits

Deadlift 5 x 125kg
Sumo 5x105kg
Kettlebell snatch 5x16kg
Kettlebell swing 10x16kg

p.s. you can follow me also at insta:


#9

Yesterday i did just cycling .


#10

Day - off

Just some activieties with my Pug at the morning and afternoon. Beside that, lazy sunday with Wife .

pug


#11

Hi,
Finally I did all 6 circuits for both sets.

push 6 circuits

push press 5x 60 kg
military press 5x 45 kg
dynamic push press 3x 50 kg
kettlebell press 10 x 16 kg
pushups 10 x

squats 6 circuits

half-squat 5 x 105 kg
ATG 5 x 85 kg
Snatch with kettle 3 x 16 kg
squat with kettle 10 x 16
jumps horizontal 10 x

I was tought to achieved, but finally I make it.
At the evening I ran a little bit, just 3.5 km.

I ate clean today, I’m satisfied .

I can’t get out of my head this music, i love it.

cheers,


#12

Perfect morning again today, 5:00 wake up, coffee and workout at 5:45 .
1 hours of great enterteiment at home gym, afterwards 20min walk with dog, then protein mixed with MCT oil and peanut butter.
Great morning and also great rest of the day.

Chest 6 circuits:

bench press 1/2 - 5 x 100kg

bench press - 5 x 80kg

fast bench press - 3 x 60kg

kettlebell bench press - 10 x 16kg

push press 10 x

Deadlifts 6 circuits

Deadlift 5 x 125kg

Sumo 5x105kg

Kettlebell snatch 5x16kg

Kettlebell swing 10x16kg


#13

Day off friends !

I will finished this week a 6 weeks hero program.

I’m wondering what do next. I need to figure out.


#14

last week of program

push 6 circuits

push press 5x 60 kg
military press 5x 45 kg
dynamic push press 3x 50 kg
kettlebell press 10 x 16 kg
pushups 10 x

squats 6 circuits

half-squat 5 x 105 kg
ATG 5 x 85 kg
Snatch with kettle 3 x 16 kg
squat with kettle 10 x 16
jumps horizontal 10 x


#15

And that it… 6 weeks super hero program done. I’m pretty happy with results. I add some muscles and reduce a fat at belly.
Comparison of photo below. HOnestly, don’t know what to do next ?

Chest 6 circuits:

bench press 1/2 - 5 x 100kg

bench press - 5 x 80kg

fast bench press - 3 x 60kg

kettlebell bench press - 10 x 16kg

push press 10 x

Deadlifts 6 circuits

Deadlift 5 x 125kg

Sumo 5x105kg

Kettlebell snatch 5x16kg

Kettlebell swing 10x16kg


#16

That’s really good for six weeks. Nice work! Why not combine these two:

And


#17

Thanks a lot MarkKO !

I’ve tried to look for a good plan and your proposition is the best . THank you. I will do the Complete Power Look Program.

For dieting I feel very good on IF and LC so I think I will continue it, nevertheless thx for your recomendation.

So! then from monday, new workout program.


#18

Ok mates,

I am prepared to start tomorrow. 10 weeks program. I will also go forward with a diet solution. Maybe it would help.

4:55 wake-up
5:45 workout
7:00 post workout meal
shake with protein powder 40g, peanut butter 10g, berries 100g, banana 1 medium, oatmeal 50g, mct oil 10ml
10:30 meal - lean meat 200g + potatoes 200g + vegetables
16:00 meal - lean meat 200g + potatoes 200g + vegetables
19:00 meal - avocado 1/2, 2 eggs omega-3, vegetables, olive oil + dark bread 80g

approx 2100 kcal - 2200kcal

non gym workout days will have approx 1600 kcal (i’ll not eat a breakfest) . I will also do a running workout in those days. max 30-40 minutes.

I’ve got a good feelings about the program and my aproach.


#19

That all sounds good. Personally, I’d split that 1600 calories into a large breakfast and a large early dinner, say 800 calories each, with maybe 100 grams carbs in breakfast and no carbs in dinner.


#20

I will do it in this way, thx for advise.

Day first started.

image

Honestly I didn’t front squats, split squats and hack squats from ages … Last time in college 10 years ago.
It was quite challenge for me.
Load below my potential, by first I focused on technique, I will add some load week by week.

I’ve already like the training. It took me 50 minutes, so at the end to maximize fat burning I added 1 kettlebell complex, I did 2 series.

10 swings
5 power clean left
10 swings
5 power clean right
10 swings
5 power snatch left
10 swings
5 powet snatch right.

And I was done …

Today I’ve had a day off we will go together with my wife and pug to Przemysl. One of the oldest city in Poland. Przemyśl appears to date from as early as the 8th century